1A. Bench Press: 10RM Then, 1 x max reps @ 90% 1B. Strict Weighted Pull-ups: 3 x 5 Then… 3 Rounds FOR TIME: 500m Row 30 Sandbag Lunges, 100/75 15 Toes 2 BarRead more

EMOM 10 Minutes 1 Snatch Pull + 1 Hang Snatch Then……. AMRAP 15 Minutes 3 Ring Muscle Ups 5 Burpee High Box Jumps 7 OHS 135/93Read more

Back Squat: 3 x 10 Then… 12 Min EMOM (4 Rounds) Min 1: Wall Walks Min 2: Rope Climbs Min 3: Cal SkiRead more

Olympic Lift Technique Class with TJ: -Snatch 2 YOYO pulls (below knee) + Snatch 5 sets -Clean 2 YOYO pulls (below knee) + Clean 5 sets Then, to be done as supersets: -Clean Grip RDL 5×5 @100% -Sots Press 5×5 Endurance WOD: OUTSIDE – 18 Min AMRAP 200m Run 5 Kb Swings, 53/35 5 Goblet Squats, 53/35 200m Run 10 Kb Swings 10 Goblet Squats 200m Run 15 Kb Swings 15 Goblet Squats *Continue this pattern until time runs out INSIDE – 18 Min AMRAP 5 Burpee Pull-ups 15 Sit-ups / V-ups / GHD 30 Double Unders *Run 400m @ min 5:00 , 10:00, 15:00Read more

Deja Vu Get as far as possible in 3 Minutes, 6 minutes, 9 minutes, then finish 25 Wall Balls 25 Cal Ski or Row 25 Hang Power Cleans 135/93 25 Front Squats 25 HSPU 25 Bar Muscle UpsRead more